I think from memory 400’s in 90 sec is 3:45 pace. I used to do 10 x 400 with the goal to make every 400 the same time, 2 min rest between. Usually mine were 90-93 secs.
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Rgr rgr. Would you say consistent pace across the board is more important than hitting a peak and easing off? Like 10 consistent efforts vs working up to a max in effort 5 and back down
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For me consistent effort was the key. Part of doing these intervals is to make the legs run faster but the other key part is about pacing and learning how to hold a consistent pace.
When we did this as part of the running club, we would split into groups based on the pace, so 70 sec group, 80 sec, 90, 100 etc,
The slowest group went first and the others were released 10 sec after each other, the idea being you all finish at the same time. Each group would pick a pace setter for the session and let me tell you, there was high perceived pressure to finish each run on time. The group would always give you lots of high fives of every run was to time.
2 Likes
Day 3
Warm up X3
150m ski erg arm focus
10 rock press
Circuit A x4
10 ohp
10 upright row
10 db side raise
10 db rear raise
Circuit B Tabata
Ez curl
Ez tricep extension
Cable push down
Cable curl
Finisher x4
3 min versa climber
1 min rest
6 Likes
Day 4
40 minutes green zone on the cross trainer
4 Likes
Week 3
Day 1
Warm up x5
100m row
5 Hindu pushups
5 pull up
Circuit x5
8 bench press
8 db fly
8 decline pushup
8 pull ups
8 db row
8 lat pull down
Finisher
100 burpees
6 Likes
Day 2
Warm up x4
400m jog
6 squat
8 jump squats
10 jump lunge
Circuit x5
8 back squat
8 OH lunge each side
8 db goblet squat
8 box jumps
Finisher
10 minutes of sled efforts
4 Likes
Day 3
Warm up X3
10 bw row
5 diamond pushups
3 burpee
Circuit x5
8 pull ups
8 BB ohp
8 BB upright row
8 db standing Arnold press
8 db curl
8 db tricep extension
8 cable curl
8 cable tricep extension
Finisher
30/30 for 10 minutes
Ski erg
4 Likes
Day 4 (today)
Carry medley in weight vest X5
Backyard about 20ish M up and back
2 trips W 50kg sandbag duffle
20 pushups
20 neck extensions
1 trip W 90kg sandbag
After 5 rounds complete 50 pull ups in the vest, partitioned as needed
5 Likes
Lol…5kg duffle…dumb ass 
2 Likes
Whoops missed a bit of logging. It all went well. Happy new Year and all that jazz
W5D1
Warm up
50 pull ups and pushups
Did 10-9-8-7-6-5-4-1 to hit 50 in a few minutes
Circuit A x6
10 incline bench
10 hand release pushups
10 burpees
Circuit B x6
10 seated row
10 jumping pull ups
20 kb swings
Circuit C x6
10 deadlifts
10 burpees
10 lat pulldown
Absolutely smoked. Knocked this out in just under an hour moving at a pretty decent clip
9 Likes
you transforming this year mate ?
I’ll always get around it fella
2 Likes
Bit slack logging haha. Yesterday was legs. Lots of goblet squats an box jumps
D3
Warm up
4 mins Tabata rower
Circuit A x6
10 pull up
10 bicep curl
10 seated OHP
Circuit B x6
10 dips
10 diamond pushup
10 seated Arnold press
Finisher
10 minutes of 30/30 on/off
Rower
7 Likes
Final week of phase 1
Day 1
Warm up
3 mins arm only AB
Circuit A x6
12 incline db press
12 flat db press
12 dips
Circuit B x6
12 hang power clean
12 wide grip pull up
20 KB swing
Finisher
20-15-10
Burpees
200m sprint
5 Likes
Day 2
Warm up
6x 20/10 Tabata jump squats
Circuit A x6
12 squat
12 box jumps
20 Alf jump lunges
Circuit B x6
12 alt lunges
12 jump squats
12 KB sumo squat
Finisher X3
12 KB swing
50m heavy sled push
50m resisted sprint
5 Likes
@TrainForPain some oily goodness just for you
8 Likes
You have saved me a Google search, my friend
1 Like
Day 3
Warm up X3
10x rock press
Arms only sled crawl
Circuit A x6
12 OHP
12 high pull
12 rock press
Circuit B x6 Tabata each
Curls
Tricep push down
Bw rows
Diamond pushups
Abs X3
50 v sit
50 crunch
6 Likes
Forgot to log last two sessions of end of phase one but it was some high rep circuit bullshit that totalled 1000 reps. Gross.
Phase 2 strength and high intensity work
Day 1
WARM UP x4
3 pull ups
10 squat
5 pushup
STRENGTH A
2x sets max reps strict (20/15)
STRENGTH B X3
6 box squat
6 weighted dips
CONDITIONING x6
6 db goblet squat
6 db bench press
10 box jumps
10 pushup
CORE X5
Half second round max pull ups (rounded to 8)
15 leg raise
15 GHR sit up
15 back extension
Nice change of pace. Still a good pace and conditioning response
7 Likes